ON -LINE WITH THE SPACE COAST RUNNERS Promoting and Fitness in Brevard County, FL

VOLUME 30, WEB ISSUE 2 SEPTEMBER 2008

Columns and Stories SUPPORT Carol’s Corner 3 OUR RACES &

From the E-Mail Truck 3 SPONSORS

The Passing Lane: Beyond Listening to Your Body 6

A Mile With... Kathy Ojeda 8

Yada, Yada, Yada 9 http://runningzone.com/

To Beat the Heat, Learn to Sweat it Out 13

Space Coast Radio Report 15

SCR Member Discounts 16

Sometimes Half is Better Than Whole 19 http://www.apollorealtyinc.com/

Summer Vacation-Island Style! 23

SCR Membership Drive and Appreciation Day 24

Race Ads http://mahoney4.home.netcom.com/scr/08scc15k.pdf Kyle Cooke looks fast and focused as he charges toward the ROY Series 4 finish line and a course record at the I Run for Pizza 5K on Aug. 16. Photo: Barry Jones at www.trihokie.smugmug.com SCR Youth Series 5

Get Up & Go 5K & 10K 11 Who Are We? ROY Series Fall Into Winter 5K 12 Want to know who we are, Friendship, increasing fitness BK 5K 17 how to contact us or how to and fun in abundance are join the club? Page 2 yours as you partake of the Pumpkins in the Park 5K 18 2008-09 Runner of the Year Calendars Series. Check out the ROY http://www.spacecoastmarathon.org/ Space Coast Classic 15K 21 calendar on Page 4 or get Racing & group runs at http:// Eye of the Space Coast Light Fest 5K 22 mahoney4.home.netcom.com/scr/ complete series info at http:// Dragon 10k www.spacecoastrunners.org/ cal.htm Applications and ads & tail of the Space Coast and are also in this newsletter. roy.html Youth Series Page 5 lizard Half Marathon 30-32 222-2---milermiler Multi-Sport Minded? Matt’s Chat Melbourne & Beaches Music March 14, 2009 Marathon 33 Patti Sponsler keeps tabs on Matt Mahoney offers a place Road Racing local multi-sport athletes and for us to share all things run- SPACE WALK OF their activities at http:// ning and racing at http:// SPACEFAME WALK 8KOF FAME I Run for Pizza 5K 25 www.spacecoastmultisport.com/ sports.groups.yahoo.com/group/spacecoastrunners/ 8K& and 2-MILER 2-MILER Running on Island Time 27 http://mahoney4.home.netcom.com/scr/09trs.pdf September 2008 Page 2 The Space Coast Runners (SCR) is a nonprofit organization incorporated un- WHO WE ARE der the laws of the state of Florida whose purpose is to promote fitness and PRESIDENT: Carol Ball, [email protected] running at the community level. SCR is VICE PRESIDENT: Marty Winkel, [email protected] a chapter of the Road Runners Club of SECRETARY: Cedric Ching, [email protected] America. TREASURERS: Mo Johnson, [email protected] Marlene White, [email protected] SCR ONLINE :

MEMBERSHIP/ROY CHAIRMAN: Loran Serwin, [email protected] http://www.spacecoastrunners.org

NEWSLETTER: Editor : Patti Sponsler, [email protected] SCR CLUB MEETING : All members Columnists: Carol Ball, [email protected] are encouraged to attend the monthly Ron Hoar, [email protected] club meetings which are held at 7:00pm Marty Winkel, [email protected] on the second Monday of the month at Fiona Wright, [email protected] the Cocoa Public Library , 2nd floor. Wayne Wright, [email protected] Photographers: Cedric Ching, [email protected] ADVERTISING: Robin Hernandez, [email protected] Barry Jones, www.trihokie.com The On-line news- letter is published WEB (www.spacecoastrunners.org): Editor: Loran Serwin, [email protected] 11 months a year Results/Calendar: Matt Mahoney, [email protected] and ad rates are $50/page; $25/half- YOUTH SERIES RACE DIRECTORS: Carol Ball, [email protected] page & $10 for a Marlene White, [email protected] business card. Buy

BOARD MEMBERS: 10 months and the Cyndi Bergs, [email protected] 11th is FREE! Cedric Ching, [email protected] Deadline is on the Tammy Foster, [email protected] Dave Hernandez, [email protected] 10th of the month Mo Johnson, [email protected] prior to publication. Mary Ramba, [email protected] Call Patti @ 784-2075 or e-mail pspon- Nancy Rowan, [email protected] [email protected]. Loran Serwin, [email protected] Charlie Van Etten, [email protected] Material in this newsletter may not be re- Marty Winkel, [email protected] printed or used on a non-SCR website with- Christy Zieres, [email protected] out permission from Space Coast Runners. Space Coast Runners Membership Application Mail to: Space Coast Runners, Inc., P.O. Box 2407, Melbourne FL 32902-2407 Cost: $15/year for students, $30/year for individuals, $35/year for family. Membership fees include $1.25 towards RRCA.

Name:______Address: ______D.O.B.: _____/_____/_____ City: ______State: _____ Zip: ______Phone(_____)______Age: _____ Sex: __

Family Members (if Family Membership) names, D.O.B. and sex: ______E-mail address: ______Check one: Family Membership _____ Single Membership _____ Student Membership _____ Check one: New Member _____ Renewal _____ Address change _____ Please call my family to volunteer for an event during the year: Yes _____ No _____

Waiver: I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and participate unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running in this event including, but not limited to: falls, contact with other participants, the effect of the weather, including heat and/or humidity, traffic and the conditions of the road, such as risks of being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Road Runners Club of America, Space Coast Runners, Inc., and all sponsors, their representa- tives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even through that liability may arise out of negli- gence or carelessness on the part of the persons names in this waiver.

Signature ______Date______September 2008 Page 3 ning Zone and Brevard Zoo), eligibil- tors, get me your upcoming race bro- ity in the ROY Series (and don’t for- chures to distribute. We also need get the pride, prestige and notoriety). volunteers to: set up and man the display, handout giveaways, and Additional Benefits: As a member answer potential members’ ques- of SCR, you are supporting scholar- tions, at as many races as possible ships for high school seniors, devel- throughout the season. With 35+ opment of local races and fun runs, races in Brevard County, there is no the SCR Youth Running Series, our way the SCR Board alone can do it. website Please let me know which one(s) www.spacecoastrunners.org , and you will be available for. the charities that SCR donates to: Juvenile Diabetes Camp, Freedom 7 I hope you are all enjoying the New Elementary Running Club, Chal- Online Space Coast Runner News- lenger Elementary Running Club, letter . The opportunities to make it Team in Training, SpaceWalk of bigger and better are endless. We Carol’s Corner Fame Museum, 94.1FM Windover are now able to use lots of color and Farms Radio running programming, photos and reach a larger audience local high school track renovation without the huge cost of printing and Wanted: Members and Volunteers funds, and much more. mailing. Since we are no longer for the best running club in Bre- space limited, please feel free to vard! (Ok, the only club) Your $30-$35 yearly membership fee send in your comments, photos, and does all this! Join, Renew, and en- articles. Editor Patti Sponsler is Requirements: A desire to support courage your non-member running ready and eager to accept any and running and an active lifestyle for all. friends to do the same. all material. (plus, fill out an SCR Membership Application) Volunteer Opportunity: We are Hope you are looking forward to the currently putting together a Space new season starting with the Fall into Benefits: RRCA member insur- Coast Runners Club Display to have Winter scheduled for Sept 20 on Co- ance, discounts to SCR races, at our local races. We need your coa Beach! See you at the races! Online Newsletter subscription, dis- recent running event photos and counts at local businesses (ex: Run- items of interest. For Race Direc- Carol

FROM THE E-MAIL TRUCK

Board member, Christy Zieres, certainly appreciated Marty Winkel’s column last month and wanted to let he and every- one else know how much it encouraged her. She also suggested that we start E-mail letters to the editor. If something touched you - good or bad - in this newsletter, please send your comments to [email protected] Below is Christy’s E-letter.

Thanks so much, Marty!! I think we all forget just how badly this heat and humidity hurt our training. I have been kind of injured, then I went on vacation, and when I got back, I felt like I hadn't run in a year! Your article just reminded me why I was struggling so much! Only a few more weeks - right? -Christy Zieres

Coincidently, Nancy Buonanni shared with us two great articles she had read in the Times on-line. The first, ‘To Beat the Heat, Learn How to Sweat , supplements both Marty’s article and Christy’s note and can be read in its en- tirety beginning on page 13 of this newsletter.

The other article Nancy shared, Sometimes Half Is Better Than Whole , explains the phenomenal growth the half- marathon is enjoying and the reasons people are migrating to what was once - but no longer- considered somewhat be- neath its longer sibling. The article begins on page 19 of this newsletter. And, in case you haven’t registered yet for the Space Coast Marathon or Half on Nov. 30, all the information plus an application starts on page 29 of this newsletter. September 2008 Page 4

2008-09 SPACE COAST RUNNERS RUNNER OF THE YEAR SERIES

Fall Into Winter 5K Tiger Dash 5K and 10K September 20, Time: 7:30 a.m. February 7, 2009 Coconuts on the Beach, Cocoa Beach Time: 8 a.m. See page 12 of this newsletter Holy Trinity, Pineda Cswy. Campus Denise Piercy, 751-8890 Space Coast Classic 15K Runningzone.com November 8, 2008 Time: 7:30 a.m. Eye of the Dragon 10K and Windover Farms, Melbourne Tail of Lizard 2-Miler www.spacecoastrunners.org March 14, 2009 See page 21 of this newsletter Time: 10K-8 a.m; 2M-8:10 a.m. Eau Gallie Cswy, Melbourne Space Coast Marathon and Marlene White, 783-6535 Half Marathon [email protected] November 30, 2008 Time: 6:00 a.m. Downtown Melbourne 5K Riverfront Park, Cocoa April 4, 2009 www.spacecoastmarathon.org Males: 7:30 a.m.; Females: 8:15 a.m. See pages 29-32 of this newsletter Downtown Melbourne Frank Webbe, 674-8104 Reindeer Run 5K [email protected] December 13, 2008 Time: 8 a.m. Space Walk of Fame 8K Cheri Down Park, Cape Canaveral April 11, 2009 www.runningzone.com Time: 8 a.m. Space View Park, Titusville Run for the Light 5K Marty Winkel, 537-3526 January 31, Time: TBD [email protected] Windover Farms, Melbourne

You don’t have to be fast… To have fun!!

The Runner of the Year Series offers you more than just a chance to rack up points for year-end Series awards. It also offers you nine races of varying distances that provide a goal for and gauge of fitness levels.

The races, themselves, provide an opportunity to enjoy a ‘catered’ workout; socialize with fun and like-minded indi- viduals and enjoy the unique amenities that are provided by each Race Director.

Once you start, you might become addicted! For complete Series information click http://www.spacecoastrunners.org/roy.html

September 2008 Page 5

SCR YOUTH SERIES

The Space Coast Runners Youth Series consists of seven non-competitive FUN RUNS for youth ages 12 and under. The purpose is to include children in organized runs and encourage participation and an interest in running and fitness. We offer distances of a quarter-mile, half-mile, and one-mile; with some children entering all three events! If they wish, parents may run along with their children. Runs are after the asso- ciated adult race is completed.

Children will receive “little feet” participation awards at each run. All children who complete four of the seven runs will be recognized and receive an award at the SCR Runner of the Year Awards Dinner in May.

There will be NO Charge for these runs, but parents will be required to sign a waiver on the day of the run for their children to participate and a separate entry form is required for each race. Entry forms are available at http://www.spacecoastrunners.org/roy/youth.htm and contact Carol Ball at [email protected] if you have questions.

2008-09 YOUTH SERIES EVENTS

Fall Into Winter Coconuts on the Beach, Cocoa Run for the Light Downtown Melbourne Beach Windover Farms, Melbourne New Haven Ave, Melbourne Saturday, September 20, 2008 Saturday, January 31, 2008 Saturday, April 4, 2009 Approx. 8:15 am Approx 8:45 am Approx. 9:00 am

Space Coast Classic Eye of the Dragon Space Walk of Fame Windover Farms, Melbourne Eau Gallie Civic Center, Melbourne Space View Park, Titusville Saturday, November 8, 2008 Saturday, March 14, 2009 Saturday, April 11, 2009 Approx. 9:00 am Approx. 9:15 am Approx. 9:15 am

Reindeer Run Cherie Down Pk, Cape Canaveral Saturday, December 13, 2008 Approx. 8:45 am

September 2008 Page 6

THE PASSING LANE With Ron Hoar Beyond Listening to Your Body

We runners have been told over and over again that we need to “listen to your body”.

True, your body will tell you when all is not well. But by the time your body sends the message it may be too late. A running injury or other problem has already occurred. The pain comes after the injury. It’s all well and good to pay attention to those pains so that more extensive damage and longer rehabilitation are prevented. Some of us have a mental tussle with totally backing off when we know we are injured and that real rest is a necessity.

But let’s go beyond having our bodies send us a signal to change our ways.

When I embarked on racing after turning age fifty, I hadn’t been reading the running magazines and was run- ning alone. My goal was to be able to run 10 miles at age 50, 11 miles at age 51, 12 miles at age 52, etc.

As with most of us, Sunday mornings was the most convenient time for the long run. In short order I was up to 15 and 18 miles and preparing to run a marathon. But I wasn’t running smart.

I didn’t take anything to drink on those long runs. There were no strong messages from my body but I should have known that proper hydration is essential during runs of that distance.

Within a year I had joined some co-worker runners for the long runs. I was quickly advised that I wasn’t a camel and I’d be wise to amend my ways. I did. In fact, from then on I never went to the daily succession of meetings at work without a big container of ice water to sip on. And on the long runs I’d have my Gatorade, diluted with water.

With retirement, my running reverted mostly to solo runs. And with reduced mileage my intake of water dimin- ished. I forgot the lesson of hydration--until a few weeks ago.

On a recent Saturday morning I awoke, sat up in bed--and pow! Something was wrong. I felt “unstable”--not really dizzy, but lightheaded. And it didn’t go away. My wife checked my blood pressure. The systolic reading was under 100. When I had my physical in the spring it was my usual 120. I gingerly made my way to my PC to search the internet for low blood pressure. A fairly quick drop of 20 mm Hg can cause dizziness and faint- ing according to the Mayo Clinic. Mine had dropped 20 over some unknown period of time.

I determined that the problem could be re- lated to dehydration. I immediately (and prompted by my wife throughout the day) downed glass after glass of water. By that evening my pressure had risen to 110 and within a couple of days was back to my nor- mal 120.

A lesson for all--don’t wait for the body to tell you that you’re thirsty. Drink plenty of water--not just on your long runs--but all day long. September 2008 Page 7 September 2008 Page 8

A Mile With… Kathy Ojeda

Name: Kathy Ojeda. Other Sports& Interests: Windsurfing, kayaking, drinking wine, and reading. Family: Husband-Rikki, Son-Dudley. Favorite Authors: David Baldacci and John Les- Ages: 49, 52, 15. croart.

Occupation: Nutritionist for Healthy Start. Favorite Movies: Birdcage.

Number of Years Running: ~15 When Nobody is Looking I Like to: Dance with my dog. Began Running Because: One night Susie and R.C. convinced me I could run six miles the next Favorite Meal: Sushi appetizer and grilled sword- morning. fish.

I Knew I Was Hooked When: I did it! Dream Vacation: Wine Country.

Race PRs (Personal Records): ???? I Think That SCR Could Do A Better Job: Being more of a presence in the community with less em- Most Satisfying Race Performance: Last year’s phasis on competition and more encouragement of SCC 15K--awesome weather and ran with a really general fitness and fun. fun group!

Favorite Race(s): Napa to Sonoma Half Mara- thon.

Favorite Place to Run: Vineyards and redwoods of Northern California.

Running Partner): Tracie, Veronica, Patti, and Hernana.

If I Could Go on a Social Training Run With Any Other Persons, Dead or Alive: Tracie, Veronica, Patti, and Hernana.

Funniest or Oddest Thing I’ve Seen While Run- ning: The Martian Man, aka John Murphy.

Training Philosophies: Focus on the whole ex- perience and don’t forget to chop-chop at the water stops.

One Piece of Advice That I Would Give to a New Kathy Ojeda ‘chop chops’ toward the finish line of last Runner: Keep it fun, listen to your pieces/parts and month’s I Run for Pizza 5K, taking second in the 45-49 try not to get sucked into the vortex. age group. Photo courtesy www.trihokie.smugmug.com September 2008 Page 9

YADA, YADA, YADA

To all who helped with this month’s newsletter: Apollo Realty , Carol Ball, Nancy Buonanni, Cedric Ching, Dave Hernandez, Robin Hernandez, Ron Hoar, Barry Jones, Ricky McDonald, Kara Neidermeier, Kathy Ojeda, Running Zone, Loran Serwin, Rebecca Sparks and Christy Zieres.

A red-carpet roll-out for new members Bruce Furrow -Melbourne; Claudia Haines, Melbourne; Connie, David Dylan and Emily Maltby-Rockledge. Don’t forget that Sept. 13 is the new membership drive and SCR appreciation day at Running Zone. See page 24 of this newsletter for details!

Enjoy your special day: (1) Natalie Bress, Rachel White; Michelle Dalton, Kelly Hedgespeth (3) Morris Johnson (4) Amanda Carrington, Barbara Linton, Roger Rouiller (5) Darlene Deen, Noah Jacovitz (6) David Maltby, Ellen Webbe (7) Rhonda Van Etten (8) Christopher Abreu, John Bailey (10) Katie Norris (12) Stephen Chin, Chelsey Joiner, Beth Rieder (13) Adam Schiff (14) Al Nuttall, Veron- ica Sim (15) Briana Lorenzi (16) R.C. ‘Rev of the 7th Day Church of Vactionists, Koontz (17) Jennifer Sea (18) Sean Wilkin (19) Joe Deen (20) Lisa Nieves (21) Ian Cook (22) Kyle Butler (23) Linda Cowart, Tom Sim (24) Judy Ellenbrook, Frank Kapr (25) Kassandra Meyer, Mark Pippin, Brian Timmons (27) Angela Ferebee,

Joseph Nieves, James Shaffer (28) Mendi Raymond (30) Hilary Swain, Amy Wasson.

A FORT FROLIC

Close to 500 athletes showed up at Fort DeSoto Park in St. Petersburg on Aug. 16 for the start of race number six of the Family Fitness Weekend Sprint Triathlon Series. The Series offers eight races of varying distance around the state, concluding with the championship on October 11 at Cypress Gardens in Winter Haven.

The race at Ft. DeSoto included a 600-yard Gulf swim, 11- mile bike and 5K run through the mosty-shaded expansive park acreage.

Congrats to those making the trek over to race including Garry Branch, 1:08:57; Tom Downey; whose 25.5 mph bike average was the 5th fastest amateur split; 2nd 55-59, 1:03:28; Rob Downey, 1:06:05; Susie Koontz, 1st 60-64, Susie Koontz closes in on a 1st place age group 1:32:40, photo left; RC Koontz, 1:51:07; Loran Serwin, finish at the FFW sprint tri at Ft. DeSoto Park. 1:08:47 and Christy Zieres, 1st Athena, 1:16:21. September 2008 Page 10

DANCES WITH MOSS...AND MUD...

Although tropical storm Fay drenched Moss Park in Or- lando, the fickle flooder did little to dampen the enthusi- asm of the scores of energetic athletes who showed up for the two-day Moss Park Triathlon Festival.

The triathletes racing on Sat., Aug. 23 were offered a sprint-distance race including 750-yard swim, 12.5-mile bike and 2.5-mile run/slog through slippery mud and an- kle-deep water while duathletes were treated to a dou- ble slide through the slippery stuff during their 2.5-mile run, 12.5-mile bike and second 2.5-mile run. The race also offered a sprint tri with the swim shortened to a quarter-mile for newbies testing their tri metal in the “My Christina Martin and her dad, Ricky McDonald, pose first Tri” divisions. with 1st place age group awards won at the sprint duath- lon during the Moss Park Triathlon Festival on Aug. 23. Congrats to Ricky McDonald and his daughter, Christina Martin, left, who both took first in their age groups in the duathlon. Ricky took the men's 45-49 in 1:24:55 while Christina grabbed the women's 20-24 in 1:42:37.

Congrats also to those who completed the triathlon including Jesse Delia, 1st 35-39, 1:07:00; Jason Eckman, 2nd Clydesdale, 1:24:34; Scott Krasny, 1:17:46; Joe Marcinek, 1st Super-Clydesdale, 1:13:40; Kara Marcinek, 1:31:39; Angie Preston, 1:21:42 and Kailee Smith, 1st 15-19, 1:28:46.

And showing us that it is never to late to learn something new..Titusville's Bill Colle won the 70-74 age group in the 'My First Triathlon' sprint race in 2:14:36.

The next day, longer-course triathletes completed was billed as a 1500-yard swim; 24.9-mile bike and five mile run, though most said the bike was only 22 and the swim seemed short. Congrats to local finishers Bill Buonanni, 2:34:45; Nancy Buonanni, 3 rd 45-49, 2:29:12; Gina Caccamo, 3 rd 50-54, 2:48:21; James Croft, 3 rd 30-34, 2:09:05; Jordan Halstead, 2:33:11; Travis Hiers, 2 nd 25-29, 2:18:49; Tom Hoffman, 1 st 55-59, 2:10:20; Philip Mazzella, 2:19:45; Theresa Miller, 2 nd 45-49, 2:26:54; Becky Moody, 2 nd 35-39, 2:25:32; Debbie Rescott, 2 nd 50-54, 2:39:26; Elizabeth Ring, 2:54:46; Tricia Rydson, 3 rd OA, 2:14:27; Nick Smith, 2 nd Clydesdale 40+, 2:21:58; Re- becca Sparks, 2:53:59.

Congrats, also, to Kim Badgett, who took sec- ond overall in the Aquabike race which in- cluded the swim and bike with her time of 1:48:02 .

Right: The “Golden Girl Dream Team” gets ready to rock on day two of the Moss Park Triathlon Festival. L to R: Kim Badgett, Nancy Buonanni, Theresa Williams, Debbie Res- cott, Elizabeth Ring, Gina Caccamo and Rebecca Sparks, who had to walk the run due to a torn meniscus. September 2008 Page 11

September 2008 Page 12 September 2008 Page 13

TO BEAT THE HEAT, LEARN TO SWEAT IT OUT

By Gina Kolata, New York Times, July 3, 2008

http://www.nytimes.com/2008/07/03/health/nutrition/03Best.html?ref=fitnessandnutrition

Article submitted by Nancy Buonanni

YOU already know that if you exercise outside on hot and humid days, you should drink plenty of water. And you are probably well aware of the risk of heat stroke given the countless reports about the warning signs.

But if you’re going to be out exercising anyway, you may have different questions: How long does it take to acclimate to the heat and humidity, and what is the best way to do it? How much does your performance time slow when it is swelter- ing and humid, and why? Does it help to douse your head with water?

Should you go out in the morning, when it is cooler but the relative humidity is higher, or at night, when it tends to be hot- ter but less humid?

The answers, some exercise physiologists say, are not always what you might expect.

There is no question that heat can take a toll on performance. Look, for example, at results from races on the second weekend in June, when a heat wave gripped the Northeast.

On June 7, over 4,000 women ran the race in . When the race began at 9 a.m., it was 71 degrees and the humidity was 78 percent. The winning time, 32 minutes 43 seconds, by , was the slowest in a decade.

“From the beginning, my legs were not really moving,” Ms. Kibet told The New York Times.

That same day in similar weather and humidity, in Cambridge, Md., nearly 1,400 athletes raced in the Eagle Man Half Ironman — a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run. Among them was Amy Roth, 32, the director of corporate partnerships at the Whitney museum . She had trained hard, but the run, in particular, was difficult in the intense heat.

“I felt like I was dragging along but I couldn’t move any faster,” Ms. Roth said.

Still, she ran at a mile pace of 8:07.

“There were very fast people, very good athletes, who were walking, who just couldn’t do it,” she said.

Afterward, some posted comments, agonizing over their sluggish times, on slowtwitch.com “You could see the neuroses: ‘Oh, my God, am I getting slower? What does this mean?’ ” Ms. Roth said.

The next day, 190 professional cyclists started the Philadelphia Interna- tional Championship, a 156-mile race. It was 79 degrees at 9 a.m. start, and 94 degrees when the last cyclist finished in mid-afternoon. About half of the competitors dropped out. The winning time, 6:14:47, by Matti Breschel of Team CSC, based in the , was nearly a half hour slower than last year’s time, when it was cooler and drier.

One reason performance declines on sultry, humid days is that working muscles have to compete with the skin for blood. Directing more blood to the skin removes body heat and helps keep your body’s temperature from rising to dangerous levels. But that can mean less blood reaches September 2008 Page 14 muscles. At the same time, when your body becomes hotter, muscle enzymes speed up, burning glycogen more rapidly, depleting stores of the sugar that the muscles use for fuel.

Until now, most studies of the effects of heat on performance used treadmills or stationary bikes. If the subjects simu- lated a 5K road race lasting 15 to 20 minutes, their times would be 10 percent slower at 100 degrees than at 70 de- grees. The longer the subjects ran, the more the performance declined.

One concern is that studies with treadmills may not accurately reflect what happens outside on a scorching day. With no wind indoors, for example, sweat will not evaporate as effectively.

Scott Montain and Matthew R. Ely, researchers at the United States Army Research Institute of Environmental Medicine in Natick, Mass., analyzed real-world data from seven major , comparing performances over years when tem- peratures and humidity varied but the race course remained the same. Heat affected slower runners more, probably be- cause they were on the course longer and ran in packs. Warm bodies close together make it harder for one’s body heat to dissipate. An elite runner capable of finishing in less than two and a half hours on a cool day (41 to 50 degrees) would be 2.5 per- cent slower in warmer climes (68 to 77 degrees.) A three-hour marathoner on a cool day would be slowed by 12 percent in the heat, the researchers reported.

It may seem like a brilliant idea, then, to pour water over your head to cool down. That is what Floyd Landis did during a grueling ride on a hot day in the Alps during the 2006 Tour De France.

And last month, on that balmy Saturday, amateur runners used the same trick, dousing their heads, in an 8K race in Moorestown, N.J. Town residents also squirted runners with their garden hoses.

It is a useless ploy, said Samuel N. Cheuvront, another researcher at the Army institute. “Sweat must evaporate to pro- vide cooling,” he said. “Dripping does not help.”

In fact, he added, if you get too wet you risk hidromeiosis, when sweat pores become blocked, which makes you even hotter.

At least most races are held in the morning, when it is usually cooler and more humid, than later in the day, when it is hotter and drier.

Cold and humidity stresses the body less; you heat up less when it is cooler. Relative humidity may be greater on cool mornings, but what really matters for sweat evaporation is water vapor pressure. And water vapor pressure is lower when the air is cooler, meaning sweat evaporates faster.

Dr. Cheuvront said that if you have to choose between exercising in the morning when it is 60 degrees and 80 percent humidity, or in the evening when it is 90 degrees and 50 percent humidity, choose the morning. September 2008 Page 15 Yet as challenging as heat and humidity are, people can acclimate. Blood volume expands, which reduces the strain on the heart from the increased demand for blood flow to the skin and muscles. And sweating increases — people who are heat adapted sweat sooner and more profusely, allowing their bodies to cool more efficiently.

For example, if you are not acclimated and run for an hour in 98-degree heat, your core temperature may go up to 103 degrees, bordering on the danger zone, said Craig Crandall, who studies heat acclimation at the University of Texas Southwestern Medical Center in Dallas. But if you are acclimated, your temperature might be 101 degrees after an hour- long run, which is well within the safety zone. Acclimation takes at least five days, Dr. Cheuvront found. He first asked participants to walk on a treadmill for 100 minutes in a room that was kept at 100 to 120 degrees.

On Day 1, Dr. Cheuvront said, they usually last 30 to 45 minutes. Then, he added, they will either request to get off the treadmill; collapse; or reach the safety-limit core temperature of 104 degrees, at which point they are stopped. By Day 5, just about everyone lasts 100 minutes.

It is possible to adapt even more. Dr. Cheuvront’s subjects continued to improve when they walked on the treadmill in that hot room for five more days.

Some people naturally adapt to heat much more than others. But Dr. Cheuvront said he had never come across a per- son who did not adapt at all.

The key to acclimation, he said, is to exercise in the heat daily and to be sure you are sweating profusely — wearing extra layers of clothing can help if you are exercising indoors or in cooler weather. Given a choice between spending more time in the heat but exercising less intensely, or less time and exercising more intensely, it is safer to choose to go longer and work less intensely, he said..

Ms. Roth’s impression that running was much harder than cycling in the heat was correct, physiologists say. And it is not just because there is more cooling wind when you ride. It is also because you don’t cycle upright, so your heart has less of a fight against gravity to pump blood to skin. That is especially true in the heat, when blood vessels in the legs are distended and blood tends to pool in the feet, making the flow of blood up to the head even more difficult.

But no matter how much you train in the heat, it will never be easy, athletes and researchers say. So perhaps the best strategy is to just accept discomfort and slowness.

“Heat is the X factor,” Ms. Roth said. “Sometimes you have to just forget it and move on.”

SPACE COAST RADIO REPORT RETURNS FOR FOURTH SEASON!

Thanks to sponsorship from Running Zone and Space Coast Runners, Ron Hoar is returning to the airwaves with the2008-09 Space Coast Ra- dio Running Report.

The Reports, which will run about five minutes, will air from September 1 to December 16 and then again from January 19 to May 19.

The Monday-Tuesday report will provide weekend race results, upcom- ing races, interviews, high school results. The Thursday-Friday report will promote upcoming races, runner standings, interviews, high school running news.

AIR DAYS TIMES Monday 4:45, 5:45 p.m. Tuesday 6:45, 7:45 a.m. and 4:45, 5:45 p.m. Thursday 7:45 a.m. and 5:45 p.m. Friday 6:45 & 7:45 a.m. and 4:45 p.m. September 2008 Page 16

SCR MEMBER DISCOUNTS

10% off to all SCR members! 10% off to all SCR members! www.runningzone.com http://www.sealevelscuba.com

Greetings from Speed- laces! We’d like to offer members of your run- ning club a 25% dis- count code ( Run2008 ) to be used on our site, 10% off annual membership cost www.speedlaces.com .

YOUR NAME HERE

SCR is offering a small monthly ad space (as seen above) in exchange for discounts on merchandise and services from your business for members of Space Coast Runners.

This is a great opportunity for all!

Contact Patti at [email protected]

September 2008 Page 17

2ND ANNUAL

BRANDON KILLINGSWORTH “BK” 5K MEMORIAL SCHOLARSHIP RUN/WALK

SATURDAY SEPTEMBER 27, 2008 7:30 AM GLEASON PARK INDIAN HARBOUR BEACH, FLORIDA

THIS 5K RUN/WALK IS TO BENEFIT THE BRANDON KILLINGSWORTH MEMORIAL ATHLETIC SCHOLARSHIP EAU GALLIE HIGH SCHOOL

FOR MORE INFORMATION OR RACE APPLICATION www.runningzone.com OR www.brandon-killingsworth.memory-of.com

September 2008 Page 18

September 2008 Page 19

Sometimes Half Is Better Than Whole

By John Hanc, New York Times, July 24, 2008

http://www.nytimes.com/2008/07/24/fashion/24fitness.html

Article submitted by Nancy Buonanni

WHAT comes after a marathon boom? Perhaps a half-marathon boom.

Half-marathons — races of 13.1 miles — have been growing in the last five years, partly due to an influx of newer runners who consider the half a friendlier challenge than the marathon, which became a “must do” for thousands (many who hadn’t laced up a running shoe in years, or ever) after Oprah completed one in 1994. Half-marathon training is neither as hard nor as all-consuming as marathon training can be. There is less chance of injury. Recovery is faster.

But those in the running community say there is another reason the distance is catching on: veteran runners who completed multiple quests for marathon glory no longer see 13.1 miles as just a point along the journey. “A lot of people have checked the marathon off their ‘life list,’ ” said Ryan Lamppa, a spokesman for Running USA, a nonprofit organization in Santa Barbara, Calif., that tracks trends in running. “But they don’t want run- ning out of their lives.”

According to Running USA, the 13.1 mile half-marathon is the fastest-growing distance in the sport. In 2007, there were over 500 half-marathon events and an estimated 650,000 finishers; a 10 percent increase from 2006. It was the second year in a row that the number of finishers and events increased by 10 percent and the fifth consecutive year that the distance has registered significant growth.

Participation in full marathons grew last year, too, but at a lower rate, 2.4 percent.

Mary Wittenberg, the president of the , which or- ganizes the Marathon and Half-Marathon, said that in the next few years, the half could reach the stature and even the size of the marathon, which counted 38,607 finishers last year.

“We believe the half-marathon is the new hot distance,” she said. “With the right course, the New York City Half could be as big or bigger than the marathon.”

The 2008 edition of the 13.1-mile race takes place on Sunday. Nineteen thousand people (1,700 more than last year) applied for 14,000 slots in the three-year-old event, which begins in Central Park before heading south to Times Square, then down the West Side Highway to finish on Wall Street.

Achieving marathon-level success with the New York City Half-Marathon will require changes, Ms. Wittenberg said. The six-mile loop in the park causes congestion as faster runners overtake the back-of-the-packers, while making it impossible to have an elite wheelchair competition, a popular feature of the full. Also, a new date needs to be found, away from the heat of midsummer. “We’re working with the city on that,” she said. Russian Ramilia Burangulova, 46, “Maybe late March, early April.” happily reacts to her win at the Nov. 2007 Space Coast Half Marathon. Burangulova completed the 13.1-mile Clearly, what makes the half-marathon attractive is that it takes a lot less course in 1:18:57. time and energy than a full. Even with the minimal less-is-more marathon September 2008 Page 20 programs now in vogue, participants still need to build up to long conditioning runs of at least 20 miles before tackling the 26.2-mile marathon distance on race day. A half-marathon, by contrast, can be completed by most people with a weekly long run of no more than 10 or 11 miles.

“The half-marathon gives you almost all of the satisfaction and achievement of the marathon and far less than half of the aches and pains and fatigue,” said Jeff Galloway, a 1972 Olympian who is now a popular marathon coach and the author of a best-selling book on running.

Mr. Galloway says he receives about 100 e-mail messages a day from runners asking for training advice; he also holds 250 clinics a year. The half-marathon is the biggest topic these days, he said.

He has identified three segments making up his clientele and advice-seekers. About 20 percent, he esti- mates, do the half-marathon as a steppingstone to the full, something half-marathons have traditionally been known for. Twice that number, about 40 percent, want to focus only on the half, with no interest in the full marathon. Another 40 percent are “people who used to run just full marathons, but are now primarily doing halves.”

Linda Ottaviano of Cold Spring Harbor, N.Y., falls into the last category. She started running in the early 1990s to help her get in shape; along the way, she became taken with the mystique of the marathon. Over a decade, she finished 12 marathons, the last when she was 50, and completed the 2005 Steamtown Marathon in Scranton, Pa., in just under 3 hours, 30 minutes.

When she crossed the finish line, she decided she was finished with marathons. “I felt I had accomplished what I had set out to,” she said. And, “I was starting to wonder just how good it was for my body.” Half- marathon training, she said, keeps her plenty fit and allows her to be competitive. “I just feel I’m a little more balanced now without the marathon training.”

The migration of runners like Ms. Ottaviano to the half is what gives Amby Burfoot, a Runner’s World editor- at-large and 1968 Boston Marathon winner, reason to believe that the distance has carved out a “niche of se- rious respectability.”

Among competitive marathoners, the half “might previously have been seen as a race for wimps,” he said. “Now it’s viewed as a real challenge on its own, so runners are more likely to feel content tackling it instead of the full marathon.”

This despite the fact that unlike the marathon, the half is not an Olympic distance; nor can it claim a heritage steeped in Greek lore. Its name has been an issue too — running “half” of something doesn’t sound too im- pressive around the water cooler.

When the US Road Sports & Entertainment Group, a Dallas company that produces endurance events, last month announced a series of 13.1-mile races, the words “half marathon” were conspicuously absent. Instead, the four-race series — which starts in Ft. Lauderdale on Nov. 16 — is called “13.1 Marathon.”

Robert Pozo, the executive director for the series, said he was inspired by the World Triathlon Corporation, which organizes the Ironman Triath- lon and in 2006 began half Ironman-distance events called the Ironman 70.3 Series (referring to the total miles that competitors swim, bike and run). L to R: Mike Wasson, Robin Hernandez and Erin Shuck pose with one of the Mr. Pozo and his colleagues have even come up with an informal slo- many space-themed models on display gan: “13.1 Miles: It isn’t half of anything.” at the Nov. 2007 Space Coast Half Marathon. September 2008 Page 21 September 2008 Page 22

September 2008 Page 23

SUMMER VACATION - ISLAND STYLE! By Carol Ball

Hope you all had a great summer – I did! On June 26, I was blessed with the birth of my second grand- child, Shaw Spero Hosburgh. My daughter, Sara, and her husband, Noah, couldn’t wait for help and delivered him themselves at home! I took the month of July off work to play Grandma – and it was defi- nitely hard to go back. All are doing well.

In mid-July, Ty and I met my sister, Patty (my breast buddy and past running partner), and Paul in Kaua`i, Hawaii for a wonderful week at their time- share on Lawa`i Beach. Kaua`i is the north/western most of the Hawaiian Islands, and very beautiful, with flowering plant life everywhere. The tempera- ture was always comfortable and we envied the many runners we saw every morning, enjoying the coastal views and ever present breezes.

Patty and Paul have been several times and had a great itinerary set up for us. They took us to Waimea Canyon, the Grand Canyon of the Pacific, Carol and Ty Bowen pause for a zip-line moment. where we hiked six miles with breath-taking over- looks. We snacked on mangoes and strawberry guava found along the way. We enjoyed kayaking on the Wailua River and then hiking on a trail scattered with bright orange hibiscus blossoms, to swim at the base of 100-foot Secret Falls.

Snorkeling at the beach right across the road from our place was great with lots of tropical fish, and we even swam with huge green sea turtles! One day we got adventurous and tried zip lining! It was a lot of fun with seven separate lines cascading down the mountainside. The best line was over 200 ft above the river below and 900 ft long. Fun!

We also took a sunset dinner cruise along the scenic Na Pali Coast, a 17 mile stretch of the north island coast that is only accessible by sea or air. Lining the coastline are sheer cliffs more than 4,000 feet high. From our catamaran, we were able to spot the cliff location we had hiked to the day before. The captain pointed out a school of spinner dolphins that were leaping and “spinning” in the air. Unfortunately, halfway through the cruise, I got seasick and was rather green for a couple of hours.

Of course, we had to do Smith’s Luau with whole pigs cooked in “emus” buried underground for hours, along with lots of mai tais and dancers. We ate luscious fresh golden pineapple, mango, papaya, apple bananas, and coconut from the local farmer’s market everyday. Noth- ing like Publix.

I never thought I would have the opportunity to visit “The Islands”, and even though it was a long flight and six- hour time change, it was well worth it! Aloha!

Carol

Above Patty Gay, Carol Ball and Paiani the Peacock enjoy an- If you would like to share your summer vacation stories, other perfect morning in paradise. we would love to hear them! September 2008 Page 24 September 2008 Page 25

I RUN FOR PIZZA 5K August 16, 2008 Melbourne, Florida

Brevard County’s 2008-09 road racing season kicked off on August 16 with the start of the I Run for Pizza 5K in Melbourne’s Windover Farms. The race was the first in the five-race Run- ning Zone Racing Series.

With some of the county's fastest racing up front, it was a pretty good bet that records would be broken. Sure enough. When Kyle Cooke hit the line in 15:47, he obliterated Chris Rego's 1997 course record of 16:32. He also finished 54 seconds ahead of Rego, who placed second in 16:41. John Davis, pulled in for third in 17:24. Finishing fourth, and breaking Tim Bishop's old Master's (40+) record of 18:08 was Doug Butler, 45, who charged the course in 17:31.

And it was two of Butler's Holy Trinity Episcopal Academy cross country team members who took the ladies' top spots. Grace Kucera was able to put 16 seconds on training partner and dress-like-twins pal, Melissa Jones, at the finish. Kucera came in at 19:18, followed by Jones in 19:34. Tracy Smith, 35, was third in 19:37. Karen Minor set a new female Master's record as she blew through the finish in 20:04. The 49-year-old flight attendant took 20 seconds off of Jackie Clifton's record of 20:24.

New to the Series this year is the Corporate Cup Challenge, encouraging runners and walkers from businesses of all sizes to build some camaraderie while getting fit. Top honors went to Harris Corporation, who was followed for second by Health First and third by Intersil Corpo- ration.

Complete results are up at http://www.runningzone.com/results.html?id=486 and race video can be watched online at http://www.youtube.com/watch?v=m4HjfqhRbhk

Kyle Cooke heads toward Chris Rego, 19, settles for John Davis, 30, and a new Doug Butler charges to the win and a new course second this year in 16:41. father-to-be, took third in fourth overall, the Master’s record as he crosses the Barry Jones photo. 17:24. Barry Jones photo. win and a new Master’s re- line in 15:47. Barry Jones cord in 17:31. Barry Jones photo. photo.

September 2008 Page 26

Overall female: Grace Kuc- Melissa Jones, 16, runs Tracy Smith, 35, poses with Karen Minor, 49, takes the cera, 16, takes the ladies’ 19:34 for second place. daughter, Sabrina, after tak- Master’s win and course win in 19:18. Barry Jones Photo by her father, Barry ing third in 19:37. Barry record in 20:04. Barry Jones photo. Jones. Jones photo photo.

Running Zone team lovelies L to R: Cathy Friedel; Robin L to R: Dr. Gary Stutte, sir; Veronica Sim; Kathy Ojeda and Hernandez; Michelle Smurl; Erin Schuck; Brenna Ginther; Here come da Judge, John Murphy. Patti Sponsler photo. Anne Doerflein. Dave Hernandez photo.

L to R: Dave Hernandez L to R: Allyson Jones, xx, L to R: Anne O’Connor- L to R: Kathy Ojeda, Robin poses with pizza lovers shares a hug with whiz-kid Smith shares a hug with Hernandez and Art Ander- Nancy Rowan and Marty photographer and father, daughter, Kelsey O’Connor. son try to see who smells Winkel. Robin Hernandez Barry Jones. Patti Sponsler Robin Hernandez photo. the best. Patti Sponsler photo. photo. photo.

September 2008 Page 27

RUNNING ON ISLAND TIME 5K August 23, 2008 Merritt Island, Florida

The day after flooding tropical storm Fay finally packed her bags and headed north, close to 200 walkers and runners crossed a thankfully dry finish line of the August 23 Running on Island Time 5K on Merritt Island. Race director, Kara Niedermeier, hosts this event to raise funds for the Divine Mercy Catholic School, where she is the Ath- letic Director. This year’s race was brought together parishioners, family and the rest of the community to re-start the school year, also held hostage by Fay for four days.

At the finish line, Master’s phenomenon, Art Anderson, 49, came in for the win at 18:37. 15-year-old Andrew Moran blew in 31 seconds at 19:08 , taking second and James Croft, 30, was third in 19:13. (Croft also took third in the 30-34 age group at the Moss Park Triathlon in Orlando the following morning.) Kurt Holst, 46, grabbed Mas- ter’s in 20:14.

On the ladies’ side, 15-year-old Danielle Lusk, took the win in 22:21 followed by Shel- ley Hoffman, also 15, for second in 23:10. Still smoking at age 54, Sue Strout took third in 23:35 and 41-year-old Paige Sierra grabbed Masters in 23:38.

Complete race results are available by clicking on http://mahoney4.home.netcom.com/ scr/races/08island.txt and an entire gallery of race photos are available at http:// www.dmccs.org/ Also check out race video at http://whitedogvideos.com/ RunningonIslandTime.html

Art Anderson, 49, wins the Andrew Moran, 15, races James Croft, 30, took third Kurt Holst, 46, wins Mas- race in 18:37 on a humid for second in 19:08. in 19:30. ter’s (40+) in 20:14. post-tropical storm Fay morning. September 2008 Page 28

Danielle Lusk, 15, charges Shelly Hoffman, also 15, Sue Strout, 54, takes third Paige Sierra goes for the for the women’s win in follows for second in 23:10 in 23:35. Master’s win in 23:38. 22:21.

Matt Mahoney, 1st 50-54 Tristen Webbe, 3rd 30-34 Greg McKay, 1st 60-64 Cyndi Bergs, 1st 35-39 20:46 22:37 26:51 27:11

Henry Campbell, 1st 70-74 Jack Lightle, 1st 75+ Walkers and runners of all ages came out to support their 36:52 27:39 community after tropical storm Fay passed through. September 2008 Page 29

We Want YOU! (OR YOUR FAMILY AND FRIENDS)

Volunteer Opportunities Available for the Space Coast Marathon and Half Marathon

The success of any large event is dependent on volunteers and it takes hundreds of volunteers to host a marathon. We have the following volunteer opportunities available on November 29 or race day, November 30:

Saturday, Nov. 29 th (Radisson Resort) • Decoration Committee • Race Packet Pickup • Participant Greeters • Information Desk

Sunday, Nov. 30 th (Riverfront Park) • Bus Greeters (Radisson Resort) • Participant Greeters/Information • Packet & Chip Pickup • Setup Crew for Bag Check • Setup/Teardown Crew for Corral System • Cleanup Crew for Start Area • Towel & Medal Distribution • Food & Drinks • Course Marshals • Champion Chip Removal/Recovery • Cleanup Crew (12 noon start)

We thank you in advance for your time and efforts! As a small token of our appreciation, we have put together a Volunteer Appreciation Package that includes the following:

• Space Coast Volunteer Tee-Shirt • Discount Coupons to Kennedy Space Center • $10.00 Coupon to Running Zone • Free Registration to one race of the SCR, Titusville or Running Zone Race Series Event • Drawing for a free pair of shoes from Running Zone (up to $100.00 value)

If you would like to volunteer, please send an email to [email protected] & indicate your area of interest.

If you can’t volunteer but want to contribute, we also need a Donation of Baked Goods for the par- ticipants after the race. For more information, contact Patricia Kiesselbach at [email protected]

September 2008 Page 30 September 2008 Page 31 September 2008 Page 32 September 2008 Page 33